Idk

with what exxactly?

First things first coping methods

- Wall Push (good for when youre angry or have a lot of nervous energy); Find a spot on the wall and brace against it with two hands and firmly planted feet. Push it as if it could actually move if you used enough weight. Pay attention to the pressure of your hands against the wall and the stretch in your legs. Feel it.

- Square breathing; inhale 5 secs, hold 5 secs, exhale 5, hold 5, repeat.

- A grounding exercise; Name 5 things you can see. 4 you can touch. 3 you can hear. 2 you can smell. 1 you can taste. Name them one by one.

- Body Scan (version 1); Start with your feet. Tense and relax the muscles. Continue slowly to your legs, torso, arms, neck/head. Feel your body reacting. Holding and letting go. 

- Body Scan (version 2); Version 1 in addition to visualizing a ball of energy. In your hands, above your head, in your heart.. wherever you want. but its yours. Picture it expand and compress or glow bright as you breathe. With each slow breath comfortable to you, send a ball of energy to a part of your body. Tense and relax. What do your feet feel like in your shoes or on the ground? What does your back feel against that chair youre in? 

- Belly breathing; This one is recommended by both therapists and pulminologists (lung doctors). Best laying down. Put your hands or something heavyish on your stomach. Breathe with your diaphram and watch/feel your stomach rise and fall. As you breathe in it should go up, and down as you breathe out.

Hotlines

Suicide Hotline: 1-800-SUICIDE (2433) – Can use in US, U.K., Canada and Singapore

Help Finding a Therapist: 1-800-THERAPIST (1-800-843-7274)

National Suicide Prevention Helpline: 1-800-273-TALK (8245)

Crisis Help Line – For Any Kind of Crisis: 1-800-233-4357

National Domestic Violence Crisis Line: 1-800-799-SAFE (7233)

Alcohol/Drug Abuse Hotline: 1-800-662-HELP(4357)

National Youth Crisis Support: 1-800-448-4663

Pregnancy National Helpline: 1-800-356-5761

Gay & Lesbian National Support: 1-888-THE-GLNH (1-888-843-4564)

The Trevor Helpline (For homosexuality questions or problems): 1-800-850-8078

Panic Disorder Information and Support: 1-800-64-PANIC (1-800-647-2642)

Eating Disorders Center: 1-888-236-1188

Parental Stress Hotline: 1-800-632-8188

First things first coping methods

- Wall Push (good for when youre angry or have a lot of nervous energy); Find a spot on the wall and brace against it with two hands and firmly planted feet. Push it as if it could actually move if you used enough weight. Pay attention to the pressure of your hands against the wall and the stretch in your legs. Feel it.

- Square breathing; inhale 5 secs, hold 5 secs, exhale 5, hold 5, repeat.

- A grounding exercise; Name 5 things you can see. 4 you can touch. 3 you can hear. 2 you can smell. 1 you can taste. Name them one by one.

- Body Scan (version 1); Start with your feet. Tense and relax the muscles. Continue slowly to your legs, torso, arms, neck/head. Feel your body reacting. Holding and letting go. 

- Body Scan (version 2); Version 1 in addition to visualizing a ball of energy. In your hands, above your head, in your heart.. wherever you want. but its yours. Picture it expand and compress or glow bright as you breathe. With each slow breath comfortable to you, send a ball of energy to a part of your body. Tense and relax. What do your feet feel like in your shoes or on the ground? What does your back feel against that chair youre in? 

- Belly breathing; This one is recommended by both therapists and pulminologists (lung doctors). Best laying down. Put your hands or something heavyish on your stomach. Breathe with your diaphram and watch/feel your stomach rise and fall. As you breathe in it should go up, and down as you breathe out.

Hotlines

Suicide Hotline: 1-800-SUICIDE (2433) – Can use in US, U.K., Canada and Singapore

Help Finding a Therapist: 1-800-THERAPIST (1-800-843-7274)

National Suicide Prevention Helpline: 1-800-273-TALK (8245)

Crisis Help Line – For Any Kind of Crisis: 1-800-233-4357

National Domestic Violence Crisis Line: 1-800-799-SAFE (7233)

Alcohol/Drug Abuse Hotline: 1-800-662-HELP(4357)

National Youth Crisis Support: 1-800-448-4663

Pregnancy National Helpline: 1-800-356-5761

Gay & Lesbian National Support: 1-888-THE-GLNH (1-888-843-4564)

The Trevor Helpline (For homosexuality questions or problems): 1-800-850-8078

Panic Disorder Information and Support: 1-800-64-PANIC (1-800-647-2642)

Eating Disorders Center: 1-888-236-1188

Parental Stress Hotline: 1-800-632-8188

man i cant even help myself